News and WODS

Got Tight Hip Flexors? How to Stretch and Strengthen Them

What’s the one thing that runners, cyclists and desk-bound office workers have in common? Tight hips. While 27 muscles cross the hip joint — and tightness in any one of them can cause aches, pains and limited range of motion — one of the most common culprits of...

WHY YOU NEED VITAMIN D

With so many essential vitamins, it can get overwhelming to get ample amounts of each kind. However, each of these vitamins plays a crucial role in your overall health. One of the most frequently overlooked vitamins is D. This vitamin typically comes from sun...

Oven Alchemy

When I serve kale for dinner, I carefully divide it among my family of four. My kids watch to make sure everyone gets an equal amount then immediately devour their portions once we sit down to dinner. I don’t say this to brag about my eat-anything, health-conscious...

5 Tips on How To Improve Your Toes-To-Bar

Toes-To-Bar (TTB) is a movement that is designed to test your abdominal and arm strength as well as your grip strength. “Big Rigs” like me don’t fare so well with TTB – the small gymnastics-background girls go much better at this movement. The...

Spicy Meatball Recipe with Grated Zucchini

Freshly grated zucchini is the secret to keeping these spicy meatballs super juicy! Ingredients: Meat 1 lb Ground chicken Produce 2 tbsp Jalapeno 1 tsp Onion powder 1 cup Zucchini Refrigerated 1 Egg, large Baking & Spices 1 tsp Sea salt Nuts & Seeds 2...

Release Your Tight Back And Hips With 4 Mobility Exercises

Think full body massage without the big price tag. This exercise facilitates a great release of the hips and low back while opening up the thoracic back and alleviating tension in the shoulders and neck. Supine Groin Progressive Arm Sequence The shoulders and hips...

How Much Food Should I Eat?

Anyone who has tried to calculate his or her caloric expenditure has likely become confused about which calculator or method is “best.” You might find disparate estimates and quickly wonder if you are better described as “moderately” or “very” active. Here is the...

5 Reasons to Start Kettlebell Training Today

You’ve seen them in the hands of everyone from fit moms to buff jocks at your gym — yet you’re still hesitant to pick one up. While kettlebells have become a go-to piece of workout equipment for many, they can be tricky to master — and even cause damage — if you don’t...

NO-BAKE CINNAMON ROLL PROTEIN COOKIES

When the whole SFH team gathers in one place, you know there is going to be some tasty treats. Today we want to highlight one of our favorites from our recent sales conference, the (no-bake) Cinnamon Roll Protein Cookies. These cookies have minimal sugar, but maximum...

Client Stories: Allison H

What brought you to WCSC in the first place? I’ve always liked working out but struggled to find an activity that motivated me in my “adult” years.  My sister also does crossfit, and she told me the workouts are structured kind of like a swim workout...

Down the Hatch, Miss a Snatch?

A few years ago I stopped drinking alcohol Sunday through Thursday. I’ve never been a heavy drinker, so it wasn’t a difficult transition. For me, two drinks is letting loose and three is really getting wild, but a few nights a week I’d have a beer or glass of wine...

Next-Level Coaching: Squat Therapy

The air squat is a building block for all other athletic movements, and time spent mastering this fundamental skill is rewarded. Squat Therapy can help you improve: It’s an extremely powerful tool to identify errors and refine the mechanics of the squat....

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